Excellent run today. All week I've been planning on competing in a collegiate track meet this weekend (5000m) but after driving to Utah last weekend and then to Eugene twice this week for work, the thought of another 8 hours (round-trip) in the car on the weekend didn't sound appealing. I figured I'd try for a quality workout in GP and hope for the best. I started with 4 easy miles (7:28/mile) for a warm up, then set out for a 11 mile tempo run on the pancake flat roads in NW GP. There was very little traffic (1 car through the first 6 miles) and the temps were perfect which was nice. The goal was to keep things under 6:00 each mile and to feel good in the process. First 5 miles in 5:59, 5:59, 5:56, 5:49, and 5:48. Perfect. Pace felt comfortable and effortless. I hit a pretty decent hill for the next couple miles which took some effort to maintain my pace (5:55, 5:46) and then it was back on the highway and returning to GP. My mind was wandering here and I was thinking about how if I was running in the 5k I'd be shooting for 5:00/mile for three straight miles. For the 8th mile, seeing that there were no up or down hills in sight, I took off to see that I could do.... 4:58. I was shocked to be able to hit that pace after 8 tempo miles and 12 miles total. Final two tempo miles in 5:57 and 5:45. FINISHED! I was very happy, as well as exhausted, as I trudged along for 1 final mile for a cool down. Averaged 6:21/mile for 16 miles total. | 